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The FAF AFAP Digest

Friday March 18

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Swim/SCY @ Pitt

Warm up:


400 various

Then there was a 700/400/400/300/300/200 assigned next. NO!!! I modified and went to the diving well for some of that ...

4 x (during the 700)
2 x 25 shooters w/fins @ :30
1 x 50 EZ

Main sets:

6 x 50 burst + cruise @ 1:00 or so (during a 400)
50 EZ

8 x 50
odds = 100 pace w/fins (one of these was more like a 35 since I ran into traffic), did 3 of them breast @ 27-28 which is pretty fast for my 100 pace
evens = EZ

went to diving well ... did 50 EZ
4 x 30 starts off the blocks to 15m then cruise back
1 x 25 AFAP back shooter
125 EZ

back to regular lane ...
50 EZ

7 rounds:
1 x 25 shooter @ :40
1 x 25 EZ @ :40
1 x 25 power kick @ :40
1 x 25 AFAP @ :40
1 x 50 EZ @ 1:20 (skipped a couple of these)

-- I skipped round 5 for some extra rest, but did the 50 EZ. Used fins on round 7.

100 EZ

Total: 2925


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I was a little surprised to see a distance-y practice on "sprint" night. But I managed to work around it for the most part. I'm glad I did a few starts in the diving well with the fin blocks, though I find it disconcerting to not have lane lines. I'm a tad worried that the fin might call for one less kick on my starts ... though I did the usual number at NE Champs. I don't do starts enough to feel like I have any real consistency. But I do love the fin bc I feel like I get a lot of bang for the buck with my leg strength. Looking forward to a day off tomorrow!

Also did shoulder & elbow rehab exercises, stretching, icing etc.

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Swim Workouts

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